Fit Body Women – Nutritional Gym Diet Plan

A person standing next to a body of water

When it comes to women’s health diets, things can become very complex. A nutritional diet has a great impact on the progress of your body that you make through the workout. This post will add several considerations that must be applied in terms of required transformation. Moreover, it will also give you a complete guide on nutritional foods that you should add to your daily gym diet plan.

Foods To Add To Women’s Diet Plan.

A person with dark hair and a sunset in the background

There are majorly 3 macronutrients that play an important role in maintaining and developing body functions and promote transformation in composition and strength – they are fats, proteins, and carbs, and we must eat all these macronutrients in enough quantities to a healthy body. Let’s read about essential nutrients you must add to your gym routine for weight loss and muscle gain.


Carbohydrates are the main source of body energy and thus play a crucial role in fueling the workout. However, two kinds of carbohydrates are simple and complex. Complex carbohydrates take more time to digest than simple carbohydrates. Moreover, complex carbs give the body nutritional benefits, and simple carbs have little nutritional value and fast release energy.

Hence, you should add complex carbs to your gym diet plan, including vegetables, fruits, nuts, beans, and whole grains, for maintaining a whole diet routine.


The gym person already knows the necessity of protein. But protein is important because it plays a vital role in repair and recovery. Therefore, protein should be included in the gym diet plan. During the workout, the body is stressed and exposed. Thus, in order to recover, protein is required. Without a protein diet, recovery time will be extended.

Eggs, dairy products, and lean meats are a rich source of protein. Meanwhile, if you are vegan, then you can get protein in similar quantities from soy, beans, legumes, nuts, and seeds.

7-Day Gym Diet Plan

A person standing in front of a sunset

As macronutrients and calories are essential, the gym diet plan must be one that effectively influences health. And now we are adding a 7-day diet routine that is loaded with minerals and vitamins. Let’s have a look at the diet plan:

Day 1

Breakfast – protein shake with oats banana pancakes

Lunch- multigrain roti along with avocado bell pepper salad and palak chicken

Dinner- sprouts vegetable salad, peas paneer curry, and brown rice

Day 2

Breakfast- seasonal fruits mango juice and oatmeal with greek yogurt

Lunch- vegetable salad, fish curry, multigrain roti,

Dinner- khichdi along with vegetable salad, egg white, and carrot raita

Day 3

Breakfast- protein shake, whole grain toast, poached eggs

Lunch- broccoli salad, chicken, and quinoa up

Dinner- vegetable and lean beef, cucumber raita, and brown rice

Day 4

Breakfast- apple juice with honey

Lunch- grilled chicken, salad, and whole-grain bread

Dinner- brown rice, protein shake, methi chicken, broccoli

Day 5

Breakfast – smoothie, scrambled egg, whole grain toast

Lunch- green salad and grilled chicken roti rolls

Dinner- spring onion, peppers & broccoli, chicken stir fry

Day 6

Breakfast- whole-grain toast, oatmeal, orange juice

Lunch – black beans, whole grain chicken wrap, & greek yogurt

Dinner- multigrain roti and keema bhurji and protein shake

Day 7 

Breakfast – oatmeal with a smoothie

Lunch- whole wheat chicken pasta and green salad

Dinner- brown rice, fish curry, and boiled green peas salad

This 7-day gym diet plan will be helpful for your fit body journey. Enjoy your workout!

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter